A. Pause Split Jerk (2s in bottom of dip); 1-1-1-1-1-1-1-1, rest 80s (work all moderate sets)
B1. Strict Press @21X1; 3-5 reps x 5 sets rest 60s
B2. Weight Strict Pronated Pullup @21X1; 3-5 reps x 5 sets, rest 60s
C1. Double arm laying tricep Ext w/ dbells @ 30X0, 9 reps x 3 sets rest :60
C2. Double arm Bicep Curls @ 30X0, 9 reps x 3 sets rest :60
D1. Ring Rows @ 3030, 8-10 reps x 5 sets rest 30s (this should be done light)
D2. Pushuup @ 3030; AMRAP (-1), x 5 sets rest 30s
A. 205-205-205-205-205-225-225-225
ReplyDeleteB1. 135-135-145x2-135-135x5 for all
B2. 35x5x5
C1. 40#
C2. 40#
D1. Done
D2. 12-7-7
I had a motorcycle accident 'm standing knee movements, making only arms etc .. I will try the press today
ReplyDeleteA. 205, 205, 215, 215, 225, 225, 235, 245
ReplyDeleteB1. 135, 135, 145, 135, 135
B2. 36#
C1. 25#(this was painful at the base of the tricep.)
C2. 25#
D1. Done.
D2. 15, 14, 13, 12, 11
A. 135, 145, 150, 155, 155, 160, 160, 165
ReplyDeleteB1. 95# @ 4 reps
B2. 10#
C1. 15#
C2. 15#
Wednesday Awpril 27th 2016
ReplyDeleteA. Pause Split Jerk (2s in bottom of dip); 1-1-1-1-1-1-1-1, rest 80s (work all moderate sets)
175
B1. Strict Press @21X1; 3-5 reps x 5 sets rest 60s
125
B2. Weight Strict Pronated Pullup @21X1; 3-5 reps x 5 sets, rest 60s
25
C1. Double arm laying tricep Ext w/ dbells @ 30X0, 9 reps x 3 sets rest :60
15
C2. Double arm Bicep Curls @ 30X0, 9 reps x 3 sets rest :60
30
D1. Ring Rows @ 3030, 8-10 reps x 5 sets rest 30s (this should be done light)
10-10-10-10-10
D2. Pushuup @ 3030; AMRAP (-1), x 5 sets rest 30s
25-15-13-11-11
A-198, 198, 198, 209, 209, 215, 215, 225
ReplyDeleteB1-135-->
B2-40-->
C1-40
C2-40
D1-done
D2-15-12-12